WARM-UP
AMRAP X 4 MINUTES
10 BANDED GOOD MORNINGS
10 LUNGES W/ROTATION
:SUPERMAN HOLD
INTO…
AMRAP X 4 MINUTES
100 METER RUN
10 RUSSIAN KB SWINGS MODERATE
:20 HOLLOW HOLD
INTO…
7 MINUTES POINTS OF PERFORMANCE FOR THE DEADLIFT
INTO…
10 MINUTES TO BUILD UP TO WORKING WEIGHT FOR THE WORKOUT.
WORKOUT
TEN - 1 MINUTES ROUNDS OF :
100 METER SPRINT
3 DEADLIFTS (315/205)(255/175)(135/95)*
MAX AIR SQUATS
-REST 2:00 B/T ROUNDS
(SCORE IS TOTAL AIR SQUATS)
*EACH ROUND OF THE 10 ROUNDS DEMANDS MAX POWER OUTPUT. DEADLIFTS SHOULD BE HEAVY. YOU MAY HAVE TO DECREASE THE LOADS AT SOME POINT TO KEEP THE TRANSITIONS QUICK AND THE REPS UNBROKEN.
